TUESDAY TIPS - Obese Women Have Higher Estrogen Levels

I was just reading an interesting article about Obesity.  I found this article on the Komen website.  Here is just a small quote:

"BMI is a measure of obesity based on height and weight. Individuals with a BMI of 30 or higher are considered obese. Researchers calculated the BMI and estrogen levels for all women in the study at baseline and found that obese women had higher estrogen levels than women of normal weight. In fact, those with a BMI ranging between 30 and 35 had circulating estrogen levels that were three times higher than women with a BMI of less than 25."

3 times higher?!  That's crazy.  This Obesity epidemic is very real, and I'm concerned about it.  6 months ago, I was considered very obese.  At 236 pounds (5'6"), I was finding it hard to exercise, or feel good at all. My BMI was 38! The after affects of chemo didn't help.  I've recently lost 70 pounds, and I feel so much better now.  The thing that makes me feel the most relieved is that I've lowered my risk of recurrence! (which is the reason I worked so hard to lose the weight)  Obesity is a leading cause of breast cancer and recurrence, so if you have some weight to lose - do it!

Both Colette and I are health coaches with a company that helped us lose our extra, unhealthy weight.  If you'd like to talk to one of us, please contact us.  Our contact information can be found on the right side bar under "Contact Us".  Or, if you would rather find your own way to lose the weight and get healthy, that's great!  Whatever you do, though, make sure it's TOP on your priority list.

Here is the link for the article, if you'd like to read more:
http://ww5.komen.org/KomenNewsArticle.aspx?id=19327354642

-Kara

MONDAY MOTIVATION - Setting and Achieving Goals

For awhile now, I've been wanting to reclaim my health, and even be more healthy than I was before my cancer diagnosis. The thing I personally need to work on is losing weight. If I can lose some weight, I know I'll feel better, and be much more healthy, in addition to reducing my chances of recurrence. I've taken a few baby steps in the last 2 years - I stopped drinking soda, and I cut my portion sizes down. I haven't lost any weigh, though.

Recently, at our support meeting, we learned about a doctor-approved weight loss plan - one that is low carb, low glycemic, high protein, and soy-based. I've decided to try this plan out. I think I can lose the weight, and in the process, learn how to change my habits to become a healthier person.

I started 5 days ago, and one of the things I have to do is drink a LOT of water. I am drinking 118 oz. of water every day - that's 15 cups! It's about 75 percent more water than I've ever tried to drink in one day. I decided that the only way I would be able to do this, is to make a goal. Goals are wonderful things, at least for me they are. I find that if I set a goal - especially if I have to check in with someone - I can usually achieve that goal, with some good hard work. I love this quote by Scott Reed: "This one step - choosing a goal and sticking to it - changes everything." It's true! By setting a goal, I've got a destination in mind - I keep moving - and once I've reached that goal, I feel so good about myself.

Whatever you feel you need to do to get your health back on track, make a plan, set some goals, and then work to achieve those goals.

And remember, whatever your goals are, it's the journey toward those goals that changes us. One of my favorite people, Spencer W. Kimball, said this: "Success is not measured in achievement of goals, but in the stress and strain of meeting those goals."

TUESDAY TIDINGS - THIS THURSDAY... our next Support Meeting!

I'm so excited today to announce our next support meeting! It will be held this Thursday - January 12th, at 7:00 pm. We will have a guest speaker: Janet Paxman, R.N., who is also a personal health coach. The subject: Optimal Health Can Be Yours!!!

Janet will be discussing a safe, effective weight-loss plan, and she'll also be giving us information about myths regarding soy and breast cancer. Here is some information from her flier about the weigh loss plan...

"If you could choose to feel better, have more energy, and be healthy... would you?" This weigh loss program is Johns Hopskins recommended, safe, and effective.

-Typical weight loss of up to 2-5 pounds per week (results will vary)
-NO diet pills, NO shots, NO supplements required
-NO contracts, NO startup fee, NO maintenance fees
-FREE Health Coach provides ongoing support and education

Many who follow this program have reduced or eliminated medications. *Weight loss has been proven to help with issues surrounding:

Diabetes
High Blood Pressure
High Cholesterol
Sleep Apnea
Acid Reflux
Fatigue/Lack of Energy
Joint Pain/Inflammation

Janet's website is: www.powerloserjan.com. If you have time, check out some of the success stories. One woman, named Gwen, is a breast cancer survivor. She wanted to take control of her weight because diet is a leading cause of cancer. She lost 48 pounds and looks and feels great.

I'm excited to hear all about this plan - if there is something that can help me feel better, gain more energy, sleep better, etc., then I'm all ears! I hope you'll join us on Thursday night - can't wait to see you all there! Spencer Fillmore Law Offices... 3301 N. University Avenue, Provo, UT

TUESDAY TIPS - Walking, Weight Loss, and Healthy Fruit

Helpful tips - from Healthy Utah magazine, November 2010 issue:

Recent studies show that a brisk 30-minute walk five times a week, and shedding 10 pounds, can not only keep your health in check but it can also cut your risk of Type II Diabetes in half.

5 ways to avoid weight gain:

1. Fill up on protein before heading to a party - eat a cup of nuts. This will help to prevent overeating due to hunger.

2. Donate leftovers to local charities - don't keep large amount of leftovers in your fridge, you'll continuously pick at them until they are gone.

3. Create your favorite recipes with healthier alternatives - make small changes, like using margarine instead of butter to cut the fat.

4. Use a smaller plate - fill up an appetizer plate, and trick yourself into thinking you are indulging

5. Drink water - fill up on zero-calorie liquids before eating, and you'll feel full before your meal.

Eating the wrong fruits can be worse than eating none at all. Fruits are very similar to breads, pastas, rice, and other high carbohydrate-rich food - they are also high in carbs. Choose the fruits that are lower in sugar.

Top 5 fruits:

Raspberries - excellent source of fiber, rich source of vitamin C and magnanese. They rank near the top of all fruits for antioxidant strength and contain many anti-disease properties, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration.

Blackberries - high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. They also have strong anti-oxidant levels, and contain copious amounts of omega-3 and omega-6 fatty acids. Kiwi - rich source of vitamin C and vitamin K. Good source of potassium.

Kiwi also deliveres a mild laxative effect, possibly because of the high level of dietary fiber.

Strawberries - good source of fiber, low in calories. An excellent source of vitamin C and flavonoids.

Oranges - excellent source of vitamins A and C, powerful antioxidants. Good source of fiber when the pulp is consumed. The white pith also contains flavonoids.